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What is a weighted pull-up?
The weighted pull-up is a compound calisthenics exercise in which you add extra weight to the pull-up to increase intensity. By incorporating additional resistance, whether through a weight vest or a dipping belt, you intensify the challenge and maximize your gains. This versatile exercise can be executed on rings or the traditional pull-up bar, offering flexibility in your workout routine.
For those who aren’t quite ready to introduce extra weight to their pull-ups, delve into our comprehensive bodyweight pull-ups blog for essential tips and techniques. It’s the perfect starting point to build the foundation for your calisthenics journey.
When / why to start training weighted pull-ups
Deciding when to start adding weight to your pull-ups depends on your individual fitness level and goals. Here are a few guidelines to help you determine the right time:
Master the basics: Before adding weight, ensure you have a solid foundation in bodyweight pull-ups. Focus on proper form and build enough strength to perform a reasonable number of reps comfortably.
Plateaued progress: If you find that your bodyweight pull-ups have plateaued, meaning you’re not experiencing significant strength gains or increased reps, introducing weighted pull-ups can stimulate new muscle growth and strength development.
Training goals: If your goal is to increase overall strength and muscle mass, incorporating weighted pull-ups can be an effective strategy. Also if your goal is to do heavy pulling exercises like the front lever or the one arm pull-up, then a strong weighted pull-up will help you out a lot.
Pull-up technique
Before you start adding weight to your pull-ups, you need to have a solid bodyweight pull-up. Down below you’ll find the most important technique cues to focus on.
Dead hang
Scapula depression
Body tension
Forearms stay vertical
Perhaps the most common mistake during pull-ups is the horizontal movement of the forearms.
Many athletes close their pull-up by pushing their chin forward while pulling their elbows backward in the top position. Although this technique lifts your chin above the bar, it’s not an ideal posture.
Pulling your elbows backward in this manner increases pressure on your elbows, logically raising the risk of injuries, especially when intensifying the workout with added weight.
How to progress with Weighted pull-ups
Weight vest or dipping belt?
Weighted pull-ups with belt
When you’re training to become as strong or muscular as possible, a dipping belt, also known as a pull-up belt, is your best option. With this belt worn around your waist, adding weight becomes a breeze. The belt consists of a wide strap around your waist, three carabiners, and a chain or rope to attach the weight.
When training weighted pull-ups with a pull-up belt, you enjoy several advantages over a weight vest.
You can attach significantly more weight, as pull-up belts can handle loads of up to 1000kg, whereas weight vests usually max out around 30kg.
Moreover, you can hang the weight beneath you, a significant advantage for shoulder mobility during pull-ups. A weight vest may impede movement, whereas a belt won’t pose such issues.
Weighted pull-ups with a weight vest
If your workouts are focused on muscle conditioning, for example, by combining high reps and sets of pull-ups, dips, and push-ups, then a weighted vest is the best choice for you.
With such a vest, you can easily add 1 to 20kg to your workout. Typically, these weight vests are filled with pouches of 1kg each, allowing you to adjust the weight easily.
Additionally, a weight vest is more cost-effective since the weights are included in the purchase price. With a weight belt, you would need to buy the weights separately
streetlifting
Street lifting, the sport where weighted calisthenics exercises are performed, is on a global rise. All around the world competitions are being organized.
This calisthenics variation of powerlifting follows a competition format in the 1rm (one-rep max) for weighted dips, weighted pull-ups, weighted squats, and the weighted muscle-up. So, if you believe you have a powerful weighted pull-up, don’t hesitate to participate in such a competition.
Training at home material
What calisthenics equipment do you need to train weighted pull-ups? Naturally, a dipping belt, vest, or a weight vest and a pull-up bar. For a pull-up bar you have 3 options:
– Doorway pull-up bar
– Wall mounted pull-up bar
– Dip / Pull-up station
Additionally, it can be beneficial to use wrist wraps to support your wrists. To enhance your grip, you can also use liquid chalk.
Frequently Asked Questions About Weighted Pull-Ups
What are weighted pull-ups?
Weighted pull-ups are a variation of the standard pull-up where additional resistance is added using a dip belt, weighted vest, or other external weights. This increases the difficulty and helps develop upper body strength more effectively.
What muscles do weighted pull-ups work?
Weighted pull-ups primarily target the latissimus dorsi (lats), biceps, traps, rhomboids, and core muscles. They also engage the forearms and grip strength, making them a great compound exercise for upper body development.
How much weight should I use for weighted pull-ups?
If you’re new to weighted pull-ups, start with 5-10% of your body weight. Gradually increase the weight as you build strength while maintaining proper form.
How many reps and sets should I do?
For strength development, aim for 3-5 sets of 3-6 reps with heavy weight.
For muscle growth (hypertrophy), perform 3-4 sets of 6-12 reps with moderate weight.
Are weighted pull-ups better than regular pull-ups?
Weighted pull-ups help build maximum strength and muscle mass more effectively than bodyweight pull-ups. However, both variations are beneficial, and bodyweight pull-ups should still be included for endurance and technique improvement.
Can beginners do weighted pull-ups?
Beginners should first master 10-15 strict bodyweight pull-ups before incorporating additional weight. If you struggle with pull-ups, focus on assisted pull-ups or lat pulldowns before progressing to weighted versions.
What equipment do I need for weighted pull-ups?
- Dip belt – The most common option, allowing plates to be attached.
- Weighted vest – Distributes weight evenly across the torso.
- Dumbbells/kettlebells – Held between the legs for added resistance.
- Resistance bands – Can be used for accommodating resistance.
How often should I train weighted pull-ups?
Weighted pull-ups can be done 1-3 times per week, depending on your training program and recovery. Ensure sufficient rest between sessions to allow muscle growth and prevent overtraining.
Are weighted pull-ups safe?
Yes, if performed with proper form and progressive overload. Avoid using excessive weight too soon and ensure your shoulders and elbows are warmed up properly before training.
Do weighted pull-ups help with one-arm pull-ups?
Yes! Weighted pull-ups build pulling strength and grip endurance, which are essential for progressing toward one-arm pull-ups. Combining them with archer pull-ups and eccentric one-arm pull-ups can help you develop the necessary strength.
How do I increase my weighted pull-up max?
- Increase weight gradually to avoid injury.
- Focus on strict form (full range of motion, no kipping).
- Train consistently with progressive overload.
- Improve grip strength with exercises like dead hangs and towel pull-ups.
- Strengthen supporting muscles with rows, lat pulldowns, and core work.
